workout fit4less
Bulking
Beginner
Machine strength
Plan Details
The workout fit4less routine by RileyVonk is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
loose weight and build muscle
Routine detail
Mon
Chest / Triceps
Est. 74 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Tue
Back / Biceps
Est. 93 min
9 exercises
Elliptical Training
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Wed
Shoulders
Est. 58 min
6 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 15 Reps
Thu
Legs
Est. 75 min
7 exercises
Elliptical Training
1 Set
Machine Leg Press
5 Sets x 20 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 24 Reps
Barbell Calf Raise
2 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
